Know Your Vitamins and Minerals

Know Your Vitamins and Minerals

List to show the RDA* of vitamins and minerals.

*RDA=recommended daily allowance

Simply click on the green + symbols to view each vitamin or mineral.


[reveal title="A" open="false" color="green"]Vitamin: A

RDA: 0.6mg

Where it is found: Offal (but high in cholesterol). Fish. Eggs. Leafy greens. Green/orange vegetables. Fruit; cantaloupe, apricot, mango, Dairy products; cheese, yoghurt Fortified cereals

Benefit: Vision. Immunity. Healthy skin and linings e.g. nose[/reveal][reveal title="B1 Thiamin" open="false" color="green"]Vitamin: B1 Thiamin

RDA: 1mg men | 0.8mg women

Where it is found: Vegetables especially peas. Fresh/dried fruit. Eggs. Wholegrain breads. Fortified cereals. Liver.

Benefit: Break down and release energy from food. Maintain healthy nerves and muscle tissue.[/reveal][reveal title="B2 Riboflavin " open="false" color="green"]Vitamin: B2 Riboflavin

RDA: 1.3mg men | 1.1mg women

Where it is found: Milk. Eggs. Rice. Fortified cereals.

Benefit: Skin, eyes, nervous system. Releases energy from carbohydrates.[/reveal][reveal title="B3 Niacin " open="false" color="green"]Vitamin: B3 Niacin

RDA: 17mg men | 13mg women

Where it is found: Meat. Fish. White flour. Maize flour. Eggs. Milk.

Benefit: Produce energy from food eaten. Maintain healthy nervous and digestive system.[/reveal][reveal title="B5 Pantothenic acid " open="false" color="green"]Vitamin: B5 Pantothenic acid.

RDA: Not specified, should get it from daily diet.

Where it is found: All meats. Potatoes. Porridge. Tomatoes. Eggs. Broccoli. Wholegrain; rice, bread.

Benefit: Releases energy.[/reveal][reveal title="B6 Pyridoxine " open="false" color="green"]Vitamin: B6 Pyridoxine.

RDA: 1.4mg men | 1.2mg women

Where it is found: Pork. Poultry. Fish. Bread. Whole cereals; oatmeal, Wheat germ and rice. Eggs. Vegetables. Soya beans. Peanuts. Milk. Potatoes. Fortified Cereals.

Benefit: Use and store energy from carbohydrates and protein helping form haemoglobin, the substance that carries oxygen around the body.[/reveal][reveal title="Biotin (b-complex) B7 or vitamin H " open="false" color="green"]Vitamin: Biotin (b-complex) B7 or vitamin H

RDA: 0.03mg

Where it is found: Egg yolk. Liver. Salmon. Avocado.

Benefit: Normal cell function Growth and development Metabolise and use food for energy.[/reveal][reveal title="Folic acid (b-complex) B9" open="false" color="green"]Vitamin: Folic acid (b-complex) B9

RDA: 0.02mg

Where it is found: Broccoli. Brussels. Liver. Spinach. Asparagus. Peas. Chickpeas. Brown rice. Fortified cereals.

Benefit: Works with B12 to form healthy red blood cells reduce risk of central nervous system defects e.g. spina bifida in unborn babies.[/reveal][reveal title="B12 Cobalamin " open="false" color="green"]Vitamin: B12 Cobalamin.

RDA: 0.0015mg

Where it is found: Meat. Fish e.g. salmon/cod. Milk. Cheese. Eggs. Fortified cereals.

Benefit: Red blood cells. Healthy nervous system. Release energy from food. Process folic acid.[/reveal][reveal title="C" open="false" color="green"]Vitamin: C

RDA: 40mg

Where it is found: Oranges/orange juice. Red/green peppers. Strawberries. Blackcurrants. Broccoli. Potatoes. Brussel Sprouts.

Benefit: Protect cells. Maintain healthy connective tissue which gives support/structure to other tissue/organs. Wound healing.[/reveal][reveal title="D " open="false" color="green"]Vitamin: D

RDA: 0.01mg but if sunny can naturally be obtained.

Where it is found: Sunlight. Oily fish e.g. salmon, sardines, mackerel. Fortified spreads. Eggs. Powdered milk.

Benefit: Bones. Teeth. Regulate calcium and phosphate in the body.[/reveal][reveal title="E" open="false" color="green"]Vitamin: E.

RDA: 4mg men | 3mg women

Where it is found: Nuts/seeds. Wheat germ in cereals.

Benefit: Maintain cell structure by protecting cell membranes.[/reveal][reveal title="K" open="false" color="green"]Vitamin: K

RDA: 0.001mg a day for each kilogram of body weight.

Where it is found: Leafy green vegetables e.g. broccoli, spinach, kale. Vegetables oils. Cereals.

Benefit: Blood clotting. Wound healing. Strong bones.[/reveal]


[reveal title="Boron" open="false" color="green"]Mineral: Boron

RDA: Max 6mg

Where it is found: Green vegetables. Fruit. Nuts.

Benefit: Make use of glucose, fats, oestrogen and other minerals, e.g. calcium, copper and magnesium, in the food we eat.[/reveal][reveal title="Beta-carotene" open="false" color="green"]Mineral: Beta-carotene

RDA: Max 7mg

Where it is found: Orange/yellow/green vegetables e.g. carrot, pepper, spinach.

Benefit: Turns into vitamin A in the body.[/reveal][reveal title="Calcium " open="false" color="green"]Mineral: Calcium

RDA: 700mg

Where it is found: Diary. Green leafy vegetables; okra, broccoli, cabbage (not spinach) Soya. Tofu. Soya drinks. Nuts. Bread/fortified flour. Fish (where you eat the bones) sardines, pilchards.

Benefit: Bones and teeth. Muscle contractions inc heartbeat. Blood clots.[/reveal][reveal title="Cobalt " open="false" color="green"]Mineral: Cobalt

RDA: Cobalt is a major part of the structure of vitamin B12 so getting 0.0015mg B12 is enough.

Where it is found: Fish. Nuts. Leafy greens. Cereals e.g. oats.

Benefit: Same as B12.[/reveal][reveal title="Chromium " open="false" color="green"]Mineral: Chromium.

RDA: at least 0.025mg max 10mg.

Where it is found: Meat. Whole grains. Lentils. Broccoli. Potatoes. Spices.

Benefit: Influence how hormone insulin behaves in the body. Chromium may affect the amount of energy.[/reveal][reveal title="Copper " open="false" color="green"]Mineral: Copper

RDA: 1.2mg

Where it is found: Nuts. Shellfish. Offal.

Benefit: Helps produce red and white blood cells and triggers the release of iron to form haemoglobin infant growth, brain development, the immune system and strong bones.[/reveal][reveal title="Fluorine " open="false" color="green"]Mineral: Fluorine

RDA: Used externally on tooth, do not swallow. Poisonous, toxicity between that of arsenic and lead.

Where it is found: Toothpaste. In elements pure fluorine obtained via electrolysis.

Benefit: Binds with the surface structure of teeth to prevent decay.[/reveal][reveal title="Iodine " open="false" color="green"]Mineral: Iodine.

RDA: 0.14mg.

Where it is found: Trace element found in saltwater, rock and soil Sea fish/shellfish Trace in plants Cereals/grains.

Benefit: Thyroid hormones. Cells and metabolic rate.[/reveal][reveal title="Iron " open="false" color="green"]Mineral: Iron

RDA: 8.7mg men | 14.8mg women

Where it is found: Liver. Meats. Beans. Nuts. Dried fruit. Whole grains. Dark green leafy vegetables. Fortified cereals.

Benefit: Makes red blood cells[/reveal][reveal title="Magnesium " open="false" color="green"]Mineral: Magnesium

RDA: 300mg men | 270mg women

Where it is found: Leafy greens. Nuts. Brown rice. Bread, especially wholegrain. Fish. Meat. Dairy.

Benefit: Food to energy make sure the parathyroid glands, which produce hormones important for bone health, work normally.[/reveal][reveal title="Manganese " open="false" color="green"]Mineral: Manganese

RDA: Max 4mg. Elderly max 0.5mg.

Where it is found: Tea. Breads. Nuts. Cereals. Green vegetables e.g. peas, runner beans.

Benefit: Activate enzymes in the body.[/reveal][reveal title="Molybdenum " open="false" color="green"]Mineral: Molybdenum

RDA: Not specified should get it from daily diet easily.

Where it is found: Nuts. Tinned vegetables. Cereals e.g. oats. Peas. Leafy greens. Cauliflower.

Benefit: Make and activate some of the enzymes involved in repairing and making genetic material.[/reveal][reveal title="Nickel " open="false" color="green"]Mineral: Nickel

RDA: Not specified Up to 10% of people allergic causes skin rash.

Where it is found: Lentils. Oats. Nuts.

Benefit: Influences the amount of iron our bodies absorb from foods may be important in helping make red blood cells.[/reveal][reveal title="Phosphorous " open="false" color="green"]Mineral: Phosphorous

RDA: 550mg

Where it is found: Red meat. Dairy. Fish. Poultry. Bread. Rice. Oats.

Benefit: Strong bones and teeth and helps release energy from food.[/reveal][reveal title="Potassium " open="false" color="green"]Mineral: Potassium

RDA: 3500mg

Where it is found: Fruit e.g. bananas. Vegetables. Pulses. Nuts/seeds. Milk. Fish. Shellfish. Beef. Chicken. Turkey. Bread.

Benefit: Controlling the balance of fluids in the body lower blood pressure.[/reveal][reveal title="Selenium " open="false" color="green"]Mineral: Selenium

RDA: 0.075mg men 0.06mg women

Where it is found: Brazil nuts. Fish. Meat. Eggs.

Benefit: Immune system’s function and in reproduction Prevents damage to cells and tissues.[/reveal][reveal title="Silicon " open="false" color="green"]Mineral: Silicon

RDA: Max 700mg

Where it is found: Grain. Barley. Rice. Fruit & vegetables.

Benefit: Bones and connective tissue.[/reveal][reveal title="Sodium Chloride " open="false" color="green"]Mineral: Sodium Chloride

RDA: 6g

Where it is found: Ready meals. Meat e.g. bacon. Some cereals. Cheese. Some tinned vegetables. Some bread. Savoury snacks.

Benefit: Maintain fluid levels in the body. Aids digestion of food because it is an essential component of the fluids in the stomach and intestines.[/reveal][reveal title="Sulphur " open="false" color="green"]Mineral: Sulphur

RDA: Not specified Obtained via a varied diet.

Where it is found: In a wide variety of food.

Benefit: Helps make tissue like cartilage.[/reveal][reveal title="Vanadium " open="false" color="green"]Mineral: Vanadium

RDA: No recommended amount established but average diet 2-15mg.

Where it is found: Grains. Vegetables; carrots, cabbage, mushrooms, parsley.

Benefit: Reduce production of cholesterol. Aid sugar metabolism. Bones/teeth may use it as building material Cardiovascular function.[/reveal][reveal title="Zinc " open="false" color="green"]Mineral: Zinc

RDA: 5.5 – 9.5mg men | 4 – 7mg women

Where it is found: Meat. Shellfish. Milk. Dairy. Bread. Cereal e.g. wheatgerm.

Benefit: New cells/enzymes. Helps process carbohydrate, fat, protein. Healing wounds.[/reveal]

Information sourced from multiple UK websites including the NHS, where there was conflicting information we used an average (RDA’s differ slightly from site to site).

Note mg is milligram or 1,000th of a gram.